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Exercise in pregnancy: how much, what kind and when to stop

How much activity you need each week, what is safe, what to avoid, how to exercise in the summer heat and the signs that tell you to stop.

4 min read

In this article

Pregnant women are often told to take it easy and not tire themselves out. For most women with an uncomplicated pregnancy, the opposite is true: regular activity is good for both you and your baby. According to the WHO, being active in pregnancy is linked to a lower risk of pre-eclampsia, high blood pressure and gestational diabetes, and it does not harm your baby’s growth.

Before you start, talk to your doctor or midwife, especially if you have had bleeding, a low-lying placenta, heart or blood pressure problems, or have been advised to rest.

How much to move

Aim for around 150 minutes a week of moderate activity, for example 30 minutes on five days, plus muscle-strengthening exercise twice a week. You can split the time into short sessions. Any activity is better than none.

If you were not active before pregnancy, start with around 10 minutes a day and build up slowly. Pregnancy is not the time to take up a new, demanding sport such as running. If you exercised regularly before, you can usually carry on, adapting to how you feel.

The talk test: while exercising you should be able to talk, but not sing. If you cannot finish a sentence without catching your breath, slow down.

Activities that work well

  1. 1

    Walking

    An evening stroll counts if you keep a pace that warms you up a little. Wear comfortable shoes.

  2. 2

    Swimming

    The water takes the weight of your bump and eases your back. In the sea, walk in slowly rather than jumping or diving.

  3. 3

    Exercise bike

    The same movement without the risk of falling that comes with cycling on the road.

  4. 4

    Pregnancy yoga or Pilates

    With an instructor who knows you are pregnant. Hot yoga is not advised.

  5. 5

    Pelvic floor exercises

    Squeeze the muscles as if stopping a wee, hold for a few seconds and let go. Do them every day: they help after the birth too.

What to avoid

  • sports with a risk of falling or being hit in the tummy, such as football, basketball, martial arts, horse riding, skiing or mountain biking
  • scuba diving
  • exercises lying flat on your back for more than a few minutes in the second half of pregnancy, as this can make you dizzy
  • exercising on an empty stomach, which can make you feel faint

Summer heat

Albanian summers are hot, and pregnancy makes you feel the heat more. Walk early in the morning or after sunset, carry water, dress lightly and stop whenever you feel too hot or unwell.

Stop and talk to a doctor if

  • you bleed or leak fluid from your vagina
  • you feel dizzy or faint
  • you have chest pain, a racing heart or breathlessness for no reason
  • you have a headache that will not go away
  • you have pain or swelling in one calf
  • you have regular contractions or tummy pain
  • your baby is moving less than usual

Read more about your baby’s movements.

Common questions

Does raising my arms above my head wrap the cord around my baby’s neck?
No. This belief has no basis. You can raise your arms, hang out washing or reach for a shelf.
How many minutes a week should I exercise?
Around 150 minutes of moderate activity a week, split however suits you, plus muscle-strengthening exercise twice a week.
Can I keep running?
If you ran regularly before pregnancy, usually yes, at a pace that lets you talk. If you did not, do not start now: choose walking or swimming.
Are tummy exercises safe?
Gentle core and pelvic floor exercises are. Avoid exercises on your back in the second half of pregnancy and any that strain your tummy hard.

Sources we consulted

Written by the mam.al editors as general information. It does not replace advice from your doctor or midwife. Contains public sector information licensed under the Open Government Licence v3.0.

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